What foods can you eat on a Whole Food Plant Based diet?

WFPB doesn’t have a simple explanation like “I am on the Atkins Diet or Weigh Watchers”.  I have had people ask me “how many points can you eat a day?”  or to send me “the link.”  That is one of the reasons I put this website together; to have one place people can learn about the diet and what food you can eat on a whole food plant based diet.

An added benefit of doing Whole Food Plant Based has been weight loss.  I have lost approximately 50 pounds, give or take 10 depending on the season.  Another great benefit for me has been my annual bloodwork.  My doctors are blown away at my test results and I have improved in the last 10 years on my medical checkups for term life insurance.  My agent even asked me what I was doing to improve as I age. 

When considering the daily meals and diet itself, it’s easier to think of WFPB as “what foods can you enjoy daily that benefit your body and prevent disease?”  As well as http://www.plantstrongandcourageous.com/foods-to-avoid-on-a-whole-food-plant-based-diet/“what harmful foods and food additives to avoid to, again, prevent and reverse many diseases?” 

If you are like me you will want to jump right in and start full force!  Others need to take it slow.  Just go at the rate comfortable for you…  This is not a weight loss journey – it’s a health journey.

Here are many of the wonderful foods you can eat while enjoying the Whole Food Plant Based lifestyle: 

Mmmmm…. Avocado toast is my favorite!
  • Beans: like black beans, butter beans, cannellini beans, chickpeas (garbanzo), edamame, great northern beans, kidney beans, all kinds of lentils (beluga, French and red varieties), miso, navy beans, pinto beans, split peas (yellow or green), and tempeh
  • Berries: like acai, barberries, blackberries, blueberries, cherries, concord grapes, cranberries, goji berries, kumquats, mulberries, raspberries, and strawberries.
  • Other fruits: like apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates, figs, grapefruit, honeydew, kiwis, lemons, limes, lychees, mangoes, nectarines, oranges, papaya, peaches, pears, pineapples, plums, pomegranates, prunes, tangerines and watermelon.
  • Cruciferous Vegetables: like arugula, bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, green and red), mustard greens, radishes, turnip greens, and watercress.
  • Greens: (Some repeated from cruciferous) like arugula, beet greens, collard greens, Kale (black, green and red), Mesclun Mix (assorted young greens, Mustard greens, sorrel, spinach, swiss chard, and turnip greens.
  • Other veggies: like Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms (all kinds), okra, onions, pumpkin, potatoes (sweet, white, purple), sea vegetable (arame, dulse, and nori), snap peas, squash (all kinds), tomatoes and zucchini.
  • Seeds: like *ground flax seeds, chia seeds, and hemp seeds. *must be ground in order to absorb the nutrients.
  • Nuts: (Some repeated from seeds) like Almonds, brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
  • Spices: like Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, parsley, peppermint, rosemary, saffron, smoked paprika, thyme, turmeric, and vanilla.
  • 100% Whole grains: like Barley, brown rice, buckwheat, millet, oats, whole wheat pasta, popcorn, quinoa, rye, teff, and wild rice.
  • Sugars: such as honey, pure maple syrup, coconut palm sugar, medjool dates, agave nectar, organic no sugar added jams and preserves, raw brown sugar and raw granulated sugar (like turbinado sugar).
  • Beverages: like black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea.

So as you can see – there are quite a lot of foods to choose from! 

You definitely won’t starve eating this way!

It’s fun to try new things each week and see come up with new ways to incorporate them into meals and snacks.

We should have a serving of berries a day!

If you want to see the foods to avoid and WHY you should avoid them, click here.

When I compare the two lists I definitely want to choose from the whole foods from nature foods above.

If you want to start slow, my suggestion is to just start adding new things on the list above and start taking away things on the Foods to Avoid list as you feel more comfortable.  You can buy vegan food like veggie burgers etc, but just be aware that WFPB is “Vegan on steroids”.  Its Vegan minus, processed foods, minus added chemicals, minus refined sugars and oils.  So many of the veggie burgers and processed Vegan foods that you buy will have added chemicals to hold them together, make them last on the shelf longer or make them taste good.  Recipe apps and cookbooks are much more helpful. Trust me, you can make a great home-made veggie burger!

You can do this,

Kathy.

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